Beetroots are a good source of several nutrients that are important for good health. Some of the potential health benefits of eating beetroot include:
- Heart health: Beetroots contain compounds called nitrates, which can help to lower blood pressure and improve blood flow. Some studies suggest that consuming beetroots may be beneficial for people with high blood pressure or heart disease.
- Brain health: Beetroots contain high levels of antioxidants, which may help to protect the brain from oxidative stress. Some research suggests that consuming beetroots may improve cognitive function and reduce the risk of certain brain disorders, such as dementia.
- Exercise performance: Beetroots contain high levels of dietary nitrates, which can help to improve blood flow and oxygen delivery to the muscles during exercise. Some studies have shown that consuming beetroots may help to increase endurance and reduce fatigue during physical activity.
- Digestive health: Beetroots are a good source of fiber, which can help to keep the digestive system healthy and prevent constipation. They also contain compounds called betalains, which may have anti-inflammatory and antioxidant effects on the digestive system.
- Cancer prevention: Some research suggests that the compounds found in beetroots may have anticancer properties, and may help to reduce the risk of certain types of cancer. However, more research is needed to confirm these potential benefits.
It’s worth noting that the health benefits of beetroots may vary depending on the specific nutrients and compounds they contain, as well as the preparation method. As with any food, it’s important to consume beetroots in moderation as part of a balanced diet.
We covered Beetroot supplement options for children here and for adults here, but for people that want some ideas on how to incorporate the beetroot plant into their diet, we wanted to share some recipe ideas.
Recipe Ideas
Beetroot is a versatile ingredient that can be used in a variety of dishes. Here are a few recipe ideas that include beetroot:
- Roasted Beetroot Salad: Slice beetroots and roast them in the oven until tender. Serve them on a bed of mixed greens, along with some feta cheese, toasted walnuts, and a homemade vinaigrette.
- Beetroot Soup: Cook diced beetroots in a pot with vegetable broth until tender. Puree the mixture in a blender and return it to the pot. Season with salt, pepper, and your choice of herbs (such as dill or parsley). Serve hot with a dollop of sour cream on top.
- Beetroot Risotto: Cook Arborio rice in a pot with beetroot puree and vegetable broth until the rice is tender and the liquid has been absorbed. Stir in some grated Parmesan cheese and serve.
- Beetroot Brownies: Grate beetroots and mix them into a batch of brownie batter before baking. The beetroots will add a moist, dense texture to the brownies, as well as a natural sweetness.
- Beetroot Salad with Quinoa: Cook quinoa according to package instructions and toss it with diced beetroots, chopped greens (such as kale or spinach), and a homemade vinaigrette. Top the salad with some crumbled feta cheese and toasted almonds.
- Beetroot and Goat Cheese Tart: Roll out some puff pastry and line a tart pan with it. Spread a layer of goat cheese over the pastry, and top with sliced beetroots. Bake until the pastry is golden brown and the cheese is melted. Serve the tart warm or at room temperature.
- Beetroot Gratin: Slice beetroots thinly and layer them in a baking dish with a mixture of cream, grated Parmesan cheese, and your choice of herbs (such as thyme or rosemary). Bake until the beetroots are tender and the top is golden brown.
- Beetroot Hummus: Puree cooked beetroots in a food processor with chickpeas, tahini, garlic, lemon juice, and spices (such as cumin and paprika). Serve the hummus with pita bread or vegetables for dipping.
- Beetroot Smoothie: Blend together cooked beetroots, frozen berries, a banana, yogurt, and milk or water until smooth. You can also add some honey or maple syrup for extra sweetness, or some spinach or kale for a boost of nutrients.
- Beetroot and Lentil Salad:
Here is a recipe we plan on trying this week 🤞
Ingredients:
- 2 medium beetroots, peeled and diced
- 1 cup lentils, rinsed and drained
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 2 cups mixed greens
- 1/4 cup crumbled feta cheese
- 1/4 cup toasted nuts (such as almonds or walnuts)
- 2 tablespoons balsamic vinegar
- 1 teaspoon honey
- Instructions:
- Preheat the oven to 400°F (200°C).
- In a small baking dish, toss the beetroots with the garlic, olive oil, salt, and pepper. Roast the beetroots in the oven for 20-25 minutes, or until tender.
- Meanwhile, cook the lentils according to package instructions.
- In a large bowl, combine the mixed greens, feta cheese, and toasted nuts. Add the cooked lentils and roasted beetroots, and toss everything together.
- In a small bowl, whisk together the balsamic vinegar and honey. Drizzle the dressing over the salad and serve.
This salad is a great vegetarian option for a light lunch or dinner. It’s colorful, flavorful, and packed with nutrients.
I hope these beetroot recipes have inspired you to incorporate this versatile and nutritious ingredient into your cooking. Whether you’re looking for a main dish, a side, or a sweet treat, there are plenty of delicious and creative ways to enjoy beetroots. From roasted beetroot salad and beetroot soup to beetroot risotto and beetroot brownies, there’s something for everyone. So why not give these recipes a try and see how you can incorporate more beetroots into your diet?
Happy cooking!
P.S. If you have a favorite beetroot recipe that you’d like to share with us, please send it to support@persistentparent.com
